Fall is “Soup Season” and my Famous Fat Flush Soup recipe is one of the all-time fan favorite recipes. Why? Because it’s easy, delicious, and filling, but most of all, because it works!Celebrate the flavors of fall.
Savor all of the flavors of fall while melting away pesky pounds and inches with this one simple soup.
Introduced in Woman’s World Magazine (October 3, 2011), issues quickly disappeared from newsstands across the country as determined dieters were ready for a “yummy” soup that’s a perfect meal the whole family will love when Fall nips the air. And the recipe remains a popular choice even today with thousands of views each and every month.
Inspired by a study at Penn State that found eating soup can trigger you to consume up to 448 fewer calories per meal, this satisfying soup is an easy go-to recipe to help jumpstart long term weight control.
For those of you new to Fat Flush, the soup serves as a delicious entrée (pun intended) into the world of Fat Flush – a “pre-flush” if you will.
The results speak for themselves: One New Hampshire Woman’s World reader lost 11 lbs in one week, and another shed a whopping 10 lbs in just three days! Others dropped 6, 7, even 11 lbs within a week. Find out how much you’ll lose with this super-filling recipe:
Fat Flush Soup
2 tsp. olive oil
1 ¼ lbs lean ground beef, turkey or shredded chicken
1 onion, chopped
2 cloves garlic, chopped
1 bell pepper, seeded and chopped
8 oz. mushrooms, chopped
1 (14 oz.) can crushed tomatoes
1 (32 oz.) bottle reduced-sodium tomato or vegetable cocktail juice
1 Tbs. fresh lemon juice
1 (14 oz.) can black, navy or pinto beans, rinsed and drained
1 Tbs. ground cumin
1/8 tsp. cayenne, or to taste
¼ cup each fresh cilantro and parsley, chopped
- In stockpot, heat olive oil over medium-high setting. Sauté meat/poultry until cooked through, about 5 minutes. Drain and set aside.
- Sauté onion, garlic, peppers and mushrooms until soft, about 5 minutes.
- Stir in remaining ingredients, except cilantro and parsley. Cover and simmer 20 minutes. Stir in cilantro and parsley.
- Cover; simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Make 12-14 cups. 1 serving = 3 cups.
A Tip from our Fat Flush test kitchen: For a chunkier soup, add a 28 oz. can of diced tomatoes.
Note: We have made small tweaks in the recipe (the type of beans that work best, for example) for added clarity after receiving thousands of emails from dieters with common questions after making the soup.
The Complete Fat Flush Soup Diet
Here are the basics:
1. A protein-rich breakfast
2. 2 daily servings of soup
3. Fat-flushing snacks
Tip: Make sure you drink plenty of water (about ½ your body weight in ounces of water daily).
Breakfast – choose one daily
- Eggs: 2 eggs plus ½ cup mixed veggies
- Fat Flush Body Protein smoothie:
In blender, mix
1 scoop Fat Flush Body Protein
8-10 oz. water
1 –1 ½ cups frozen or fresh berries
1 tablespoon flaxseed oil
2 tablespoons ground flax seeds or chia
Ice cubes (optional) - Greek Yogurt: 1 ½ cups each fat-free Greek yogurt and berries
Lunch – enjoy daily
1 serving Fat Flush Soup
Dinner – enjoy daily
1 serving Fat Flush Soup
Snacks – choose two daily
- Unlimited veggies with salsa
- Garden salad with 1 tsp. olive oil and fresh lemon or vinegar to taste
- 1 hard-boiled egg
- 1 piece fruit
Looking for a little variety?
Swap the soup for 5 oz. lean protein (such as eggs, fish, chicken, turkey or beef) and 2 cups veggies prepared with 1 tsp. olive oil; add herbs, spices and lemon juice as desired.
What’s next?
After a week or so on the Fat Flush Soup Diet, move on to my classic Fat Flush program, outlined in my book, The Fat Flush Plan. If you have 50 or more pounds to lose, head to Phase 1. If you have less than 50 pounds to lose, head to Phase 2.
Note for Veteran Fat Flushers: For those of you currently following my classic Fat Flush program, please note the soup recipe would be most appropriate for Phase 3. If you are currently following Phase 1 or Phase 2, omit the beans from the soup recipe to stay on-plan.
Is soup “on” at your house yet?
Is it necessary to use the mushrooms?
Louise,
Can you recommend substitutions for both the bell peppers and mushrooms in the soup recipe? I just cannot eat either of these foods. I do like other veggies, squash, peas, love celery. Would these work? Thanks
As someone who is suffering from adrenal fatigue, I have been told to eat protein, carbs and fats every three hours to keep my insulin stable. While I understand how important it is to keep my insulin levels in check, I feel like everyday I get heavier and heavier. All just a part of adrenal fatigue I’m told.
How amazing that I can make this soup to nibble on for lunch, and in between meals, and know I am getting everything I need everytime I am supposed to eat. I know it is very difficult to lose weight while suffering from adrenal fatigue, but if I am to lose weight while on this, I just may have to kiss you Dr. Ann Louise!!
I know someone last week asked what vegetarians are suppose to do with this soup. Is there a way to enjoy this minus meat beef, turkey, or shredded chicken. I find it hard to believe this wasn’t a consideration since there are so many of us. I’m not vegan, but vegetarian, and would love a suggestion.
i don’t eat meat either – and tofu seems like it would not work here.
please post alternatives if possible.
thanks!
I have a suggestion as far as tofu, but we will have to check with Ann Louise to see if it’s appropriate here. I would take one pound (or more)firm tofu – crumble it with hands and saute in a non-stick or iron skillet till dried out enough that it has consistency of cooked ground chicken. Then it will hold in the soup! I have also baked in oven. I think you can use a bit of cooking oil spray. Ann Louise?
I also know brown rice and the beans are a complete protein, but it may be too many carbs…
Can omit the mushrooms if you would prefer. We love celery ,string beans, and zucchini so these would work well if you cannot tolerate or do not like the veggies that were part of the original recipe. The tofu – a la Mary Ann’s recipe would be fine as a substitute to the animal protein. You can also double up on the beans – but omit the brown rice – and instead sprinkle each serving with some parmesan cheese or asiago cheese to complement the beans for the vegetarians.
Oh thank you for this recipe!
Have been a fan for years….this is the best tasting soup I have ever eaten! Added a big bunch of organic spinach, and lots of cumin…yummy….3 lbs lost first day.
Thank you so much for being the most powerful advocate for health and weight management on this planet.
Is it possible to speed up weight loss when you do not have a thyroid gland—my TSH levels are normal right now –last year I was so hypothyroid that I gained lots of weight I need to lose now—
I would like to print this recipe. Is there a reason it won’t let me?
My husband really loved this soup too -and he’s skinny! I added low sodium chicken broth. Also a tsp each of turmeric, celery seeds; additional garlic. Crushed tortilla chips on top. It’s a keeper (and not a diet recipe). Thanks!
Ladies: We are currently looking for women who have lost sizeable amounts of weight or inches on Fat Flush Diet Soup. If you would like to be featured in another woman’s magazine, let me know, please. We need before and after pictures with the results of your weight and measurements (approximate will do for the before) ASAP. If you remain on this for a week, that would be great. Please send your pics and a couple of
paragraphs (need your height, weight, age).
The address is [email protected].
Email should be titled “Fat Flush Soup Results”
Sandy
October 5, 2011 at 12:43 am
I would like to print this recipe. Is there a reason it won’t let me?
Sandy, the best way to print this recipe is to highlight and copy the portions you want to print, then paste it into a Word document, and then print it. That way you don’t get all the extra stuff in the post.
Just love this soup. I’ve added mixed vegies, celery and zuchinni. Instead of the low-sodium tomato juice or vegatable juice (I have to keep the sodium very low) I used No Salt added Chicken Broth and an 8oz of no salt added tomato sauce. And Yummmmmy! Have not lost the weight yet. I’ve tried so many diets, I’m really hoping this will work. I also have the Smoothies for breakfast those are so good. Would adding Low Carb yogurt to the smoothie work? I like my smoothies with the yogurt. I am not a fan of Greek yogurt.
Thank you for a delicious soup!
Can someone please help. Second day on soup diet and I feel bloated and constipated. I think I follwed the recipe correctly and it is delcious. But should I add anything more?
I am excited, I lost 5 pounds in just two days!!! Yeahhhhh
Yvonne, did you follow the whole meal plan? Or did u just include the soup in your diet?
Paula: We would suggest that you increase your magnesium intake which will be helpful to combat constipation. The beans may be making your bloated so add more cayenne which helps to neutralize the gas for many sensitive individuals.\
We are running a contest on FaceBook. Just go to facebook.com/annlouisegittleman and share a picture of you with your soup. Here are the details to post a picture:
Team ALG here: To post a picture for the contest, at the top of the page where it has the “share” box to post on the wall, choose “photo” instead of status – this will allow you to post a photo (upload from your computer)! Hope that helps!
I followed the receipe exactly from the Women’s Day article but it made only 9 cups. The receipe in Women’s Day states that it makes 16 cups. This receipe on this site states that it makes 12-14 cups. Did anyone else experience this shortage? Any suggestions?
We adjusted the discrepancy on this recipe published above to account for the shortage. More water or a 28 can of diced tomatoes will yield more soup.
I omitted the meat and stir a scoop of protein powder into my individual bowl instead. I learned this trick from Tony Horton’s P90X recipes.
I also added some chopped kale to get another super food in there. I think cabbage would be good too.
More water? I don’t see ANY water in the recipe.
Ellene — Just add water — more or less 🙂
Can we add cabbage and omit the mushrooms? Also are the beans listed the only beans we can use? Chickpeas or blackeyed peas possibly? Or a combination maybe?
Yes – can add cabbage and omit mushrooms, Destiny. Can use chickpeas (garbanzos and/or balckeyed peas) and a combination if you choose. Just remember, the darker the bean, the more mineral content – which will ultimately help with overall health and wellness.
How much do you consider a serving of the soup? Is it 8 ounces? It sounds like a great diet and we plan to start next week.
One serving is 3 cups, according to the test kitchen of Woman’s World. You can easily become filled up on two cups which equals 16 ounces.!
I’m trying the soup out now. It tastes sooooo good,can’t wait to see how it works.
I lost 9 lbs in 4 days!!!!……The soup tastes great. Thanks for the suggestion for adding more crushed tomatoes to add to the serving total. I was coming up short too on the amount of cups that it should make according to the recipe. I would like to hear more about the kind of reactions that people are experiencing from eating the soup like. More bathroom runs, sweating, etc. I guess this is all normal. Not complaining, just glad to see the weight loss.
This soup is great, my husband and I are both trying it out my only questions are that I am using all fresh ingredients, beans tomatoes and in the magazine it did not list what kind of beans to use so does it matter? and using fresh is ok correct?
I have lost 8 lbs in 4 days. I make the soup with kidney and black beans, also some combination of chili beans works. I don’t change a thing, it tastes good as it is. I’m telling eveyone that I know about the soup and my weight loss results.
The soup is on at our house! We are on our second pot, which we agree is tastier than the first pot was. Tried the spicy vegetable juice the first time out, love it, and this pot we went with the original. We didn’t have the cilantro the first time though.
I have dropped 4 pounds so far. However, I think I need to buy the book to keep myself on the plan. I just read some posts and found out I need to be drinking cranberry juice with flax seeds, and lemon water in the morning… oops,haven’t done either one!
The magazine article was a great way to put this diet into the mainstream. Good luck to all!
So glad you are having such great results!
2 cups of soup fills me up, my question is… can I save a cup for later and eat with my snack?
I used ground bison and it was wonderful. I did not use quite a pound, but it turned out fabulous!!
Hey, 4 friends and I are starting this tomorrow. We are going to see who loses the most weight at the end of a week. 🙂 should be fun! I plan to blog about it as we go through the week. I will let you know much we lose! I am so excited…
Sounds awesome Jessica! I’m doing it too, and I’d love to hear your results 🙂 I haven’t weighed yet today, but on day 2 I had already lost 4 pounds!
Joyce- Bison sounds so yummy! Its a very lean meat and if grass fed contains bunches of belly-burning CLA!!
Pam- it would be fine to reserve 1 cup for a snack 🙂
This soup is really delicious. I just started on it today. I like to keep track of my calories, etc. Does anyone know the approximate nutrition numbers for one serving of this soup?
What can you drink during this diet? only water? or is coffee or tea okay?
Char- plain water is good. You can also have cran-water (1 oz pure unsweetened cranberry juice to 7 oz water), roasted dandelion root tea, or one cup of organic brewed coffee.
Would like to know about tea sweetened with splenda and coffee with a little cream and splenda?
Having type 1 diabetes, it would be so helpful to know the carbohydrate count on 1 serving (3 cups). What is the Carb. count?
no splenda – it is a toxic sweetener with chlorine!
One more question…are there any exclusions to the unlimited veggies? Thanks!
How much cranwater should we drink?
Unlimited veggies with the exception of the very starchy ones: peas, winter squash, cooked carrots, potatoes, sweet potatoes, yams….
We ar enot calorie counters so cannot help in that department. Dr. ALG believes in the hormonal response of food whereby balancing insulin (fat promoting) with glucagon(fat burning) is the key.
Cran water question? 64 ounces per day will make cellulite go away.
one cup coffee – black would be AOK, by the way..
The soup is excellent! Taste almost like chili. I wished I had not subsituted diced tomatoes for crushed tomatoes. I do not like the consistance of a chucky tomato. I know better next time and will use the dark red kidney beans instead of the white. Just ate my first bowl for lunch today not weight lose report as of yet.